Nitrates are naturally occurring compounds found in vegetables, in particular green leafy vegetables and beetroot, as well as processed meats. Nitrates are considered biologically inactive. However, once ingested they undergo transformation in the body to become nitric oxide. Nitric oxide, which is active, acts as a messenger signal to expand the diameter of blood vessels, thereby increasing blood flow to the muscles and the body’s organs. It also regulates muscle contraction and is involved in cellular activity. Plus, there is evidence to show that boosting your body’s supply of nitric oxide can enhance exercise performance. And one of the best ways to do this is with nitrates.

Numerous studies have shown that supplementing with nitrates improves output and exercise efficiency and increases stamina. These results were typically observed in submaximal exercise like cycling and endurance activities. However, it is important to note that the benefits of nitrates in team sports or power sports like weightlifting has yet to be investigated.

The obvious question is then: “How do you supplement with nitrates?” The evidence shows that a therapeutic dose of nitrate is approximately 300mg, which is the equivalent of one cup of nitrate-rich vegetables (celery, spinach, rocket, cabbage, lettuce, turnip and celeriac). However, I doubt you’d want to eat 250g of veggies before you start a race. But don’t despair, there is an easier option. Believe it or not, beetroot juice has a much greater concentration of nitrates. And, better yet, there are some commercial options currently available – Go Beet and Beet It. It is best consumed about two hours before competition, but I’d suggest that you give it a whirl in training first.

It may be an odd thing to supplement with, but beetroot juice may provide that competitive edge and help to boost your performance, legally. You never know, it might just give you that extra one per cent to beet your opponent.